How to Use Diatomaceous Earth and 8 Proven Health Benefits

A few months ago, I advised my dad to start an autoimmune protocol. As part of that protocol, I also told him that he would benefit from taking supplements that would boost his body’s innate detox mechanisms. One of the supplements was diatomaceous earth – when my dad saw me mixing the whitish powder in water, he said ‘You want me to eat dirt that is used to kill bugs?!? That’s not happening sweetheart…’ He did end up taking it although I am pretty sure this had more to do with him wanting me to stop nagging him than with the various studies I cited. After a few days, he told me his joints were much less painful and that he was feeling much more energetic. So I thought why not write an article on this unknown natural supplement? Keep scrolling to find out what diatomaceous earth is, how it can improve your health and the various ways to use it. Hint: diatomaceous earth has many uses besides being a great dietary supplement.

Word of Caution – Please read this before using diatomaceous earth.

It is EXTREMELY IMPORTANT that you use only FOOD GRADE diatomaceous earth for consumption or use at home since filter grade diatomaceous earth is toxic to humans and can cause cancer if inhaled. Of course, it is never a good idea to inhale any form of powder but inhaling FOOD GRADE diatomaceous earth is unlikely to cause issues since this type of diatomaceous earth is rapidly eliminated from the lung tissue.

What is diatomaceous earth?

The first time I heard about diatomaceous earth, I thought ‘Wow, I’m really bad at geography’. It turned out that diatomaceous earth is not a state but a natural fine white powder formed from the fossilized remains of diatoms, minuscule aquatic organisms which are a kind of hard shelled algae or phytoplankton.
Feel like taking a short lecture on diatomaceous earth? Then check out the video below.

Even if you’ve never heard of diatomaceous earth before, you’ve probably used it. Diatomaceous earth is often used in food manufacturing, skin products, in farming as well as powders, dusts and pressurized liquids which are utilized in gardens, on farms and on the exterior of buildings. It is also used to kill insects, viruses and parasites.

The impressive health benefits of diatomaceous earth can be attributed to:

• Its high content of silicon, a mineral which the body needs to build health hair, nails and teeth.
• Its harness – diatomaceous earth has a hardness of 8 on a scale where diamond has a hardness of 10!
• Its tube-like structure with holes in it (you’ll only be able to observe this using a microscope).
• Its very strong negative charge.

Wondering why these characteristics make diatomaceous earth special? I’ll get to that in a bit.

Top 8 health benefits of diatomaceous earth.

1. Diatomaceous earth supports our body’s natural detox pathways.

Did you cringe when you saw the word ‘detox’ above? I totally get that – our liver and kidneys are fully capable of removing toxins that enter the body and most of the detox programs on the wild, wild web are nothing but marketing scams that are often detrimental to health. However, it is also true that we are exposed to so many environmental toxins and heavy metals that our innate detox mechanisms may become overwhelmed especially if one consumes the standard American diet. Some of the signs that may indicate that your body might be struggling with eliminating heavy metals include:

• Neurological disorders such as Alzheimer’s disease, Parkinson’s disease
• Depression and anxiety
• Recurrent migraines
• Bipolar disorder
• Chronic fatigue
• Insomnia

One easy way to get rid of these metals is to take diatomaceous earth internally (see the ‘how to use section below.) You see, metals have positive charges and are ‘attracted’ to the negatively charged diatomaceous earth. Once the two bind together, the heavy metals can be easily excreted from the body via the gut.

2. Diatomaceous earth helps kill viruses and parasites.

Research indicates that diatomaceous earth can help absorb over 80% of viruses present in tap water – this included poliovirus 1, echovirus 5 and coxsackievirus B5 which remained in the water even after filtration.
In a study involving hens, scientists found that diatomaceous earth acted as an effective parasite cleanser. The birds treated with the powder were healthier (they experienced fewer infections), heavier and laid eggs that had larger yolks with a higher concentration of nutrients.

3. Diatomaceous earth may slow down cognitive decline.

As mentioned earlier, diatomaceous earth is naturally rich in silicon, a mineral which exists in the form of silica or silicon dioxide. Lab studies show that silicon helps prevent the accumulation of aluminum in the brain – it appears that the silicon bonds with aluminum, reducing its absorption in the digestive tract. Since aluminum toxicity is believed to be involved in the progression of Alzheimer’s disease, scientists speculate that a diet rich in silicon can help ward off cognitive decline. In fact, in a French study, researchers found that elderly subjects were more prone to cognitive dysfunction when the levels of aluminum in drinking water was high and concentrations of silicon was low. However, when silicon levels were higher, exposure to aluminum had a smaller impact on the participants’ cognitive function.

4. Diatomaceous earth enhances bone, joint and ligament health.

Thanks to the silicon it contains, diatomaceous earth may help increase bone mineral density while enhancing the synthesis of collagen, a type of protein that ensures bone flexibility as well as healthy tendons and ligaments. According to research silicon intake may help increase bone mineral density in men, osteoporotic women as well as premenopausal and postmenopausal women. This indicates that, along with vitamin D, silicon may help delay the onset of osteoporosis.
Silicon is also an essential nutrient for the structural integrity and development of connective tissue. Studies show that silicon is able to stabilize the glycosaminoglycan network which forms connective tissue. What this means is that silicon helps keep connective tissue such as cartilage flexible and healthy. Cartilage is a type of tough, flexible tissue found throughout the body. It covers the surface of joints and thus reduces friction and prevents damage when bones slide over one another.

5. Diatomaceous earth may support heart health.

Once again, this particular health benefit of diatomaceous earth can be attributed to the silicon it contains. It appears that the mineral is able to reduce the occurrence of atherosclerotic lesions in blood vessels.
In a study, researchers found that consumption of 250mg of diatomaceous earth three times per day for 8 weeks helped improve the participants’ lipid profile. However, more research is needed since the study was small and did not have a control group.

6. Diatomaceous earth can help you get rid of candida overgrowth.

Let me start by saying that, to my knowledge, no study has been conducted to evaluate the effect of diatomaceous earth on candida albicans which is a type of yeast that lives in our intestinal tract. However, in my practice, many patients have reported significant improvements in their symptoms and overall health after taking diatomaceous earth and bentonite clay (see below in the ‘how to use’ section) for about a month.
Candida albicans is an opportunistic yeast which means that it will grow out of balance if your immune system is weakened – this would be the case if you have taken several rounds of antibiotics in the past or if you eat conventional meat since farmed animals are usually given lots of antibiotics. An excessive sugar, alcohol and coffee consumption as well as the presence of parasites in the body or chronic stress can also lead to overgrowth of candida. This would typically show as a whitish coating on the tongue, intestinal distress (read constipation, gas or bloating), anxiety and depression or mental fog, chronic infections and unexplained weight gain.

How can diatomaceous earth and bentonite clay help? Remember that I mentioned earlier that diatomaceous earth is very hard and looks like a hollow tube? Well, thanks to its hardness, the powder is able to act as a razor blade that slices open the exoskeleton of the candida albicans which is then ‘trapped’ in the tube. The bentonite clay then carries the shell out of the body.
Moreover, diatomaceous earth is a good source of zinc, a mineral that has been shown to help boost our immune system in a way that prevents out-of-control inflammation.

7. Diatomaceous earth nourishes hair, skin and nail health.

Guess which mineral is responsible for this particular health benefit of diatomaceous earth? You’re right: silicon is the star again. As mentioned earlier, silicon is necessary for the production of strong and elastic collagen. This protein is not only involved in bone health: it also acts as the skin’s scaffolding. If the collagen in the skin is weak, the skin will sag and if it is all stiff, wrinkles and fine lines will appear on the skin.
Silicon is one of the predominant minerals in nails and the outer shaft of hair – the mineral provides strength and elasticity to both hair and nails. A deficiency of silicon would lead to brittle and soft nails that are more prone to fungal infection. Inadequate intake of dietary silicon would also result in increased hair fall as well as dull looking hair that does not grow well.

8. Diatomaceous earth can alleviate fatigue.

Let’s take the spotlight off silica now: diatomaceous earth is also a good source of magnesium, a mineral required for over 300 biochemical reactions in the body. This includes stabilizing our body’s energy molecule, adenosine triphosphate (ATP) and converting glucose into energy. In other words, if your magnesium levels take a dive, so will your energy level! Researchers found that individuals who had low body stores of magnesium needed more oxygen to perform low-level activities compared to when their magnesium status was adequate.  In essence, low magnesium levels force the body to work harder which, over time, can leave you feeling depleted. That’s not all, dietary deficiencies of magnesium have been associated with improper functioning of the nervous system. This leads to irritability, agitation, and hyper-excitability which may disrupt your ability to fall and stay asleep.
Magnesium also comes with an impressive health benefit repertoire: this mineral also helps reduce inflammation, improve insulin resistance and promote heart health.

Who would benefit from taking diatomaceous earth?

As with any dietary supplement, please consult your doctor before taking diatomaceous earth. Based on the health benefits of this powder, most of us would benefit from consuming it a few times per year. Plus, since the quality of the soil has considerably declined, the silica content of crops is now much lower than what it used to be.
However, low stomach acid levels has been found to decrease the body’s ability to absorb silicon. As such, individuals who have taken or are taking acid-suppressing drugs such as proton-pump inhibitors like omeprazole or nexium (esomeprazole) or antacids like gaviscon would benefit from taking a supplement that contains silicon. These individuals would also greatly benefit from stopping these drugs (under the supervision of a qualified health professional) and starting a digestive protocol that would help their stomach increase its acid production back to normal. Tip: if you suffer from heartburn, bloating after meals, gas and constipation, chances are that your body is not producing enough gastric acid.
Moreover, since plants are the best food sources of silica, individuals who barely consume any produce will probably have a low intake of silicon. If that’s your case, you might want to gradually increase your consumption of veggies and then consider taking diatomaceous earth from time to time.

How to use diatomaceous earth

1. Internal use.

Yes, I’m talking about ingesting diatomaceous earth – you can’t compare it to a chocolate sundae but it is practically tasteless (although my dad made the funniest faces ever when drinking it). One very important factor to keep in mind when ingesting diatomaceous earth is that you need to allow your body to get used to it. In other words, start with a small amount (about 1/2 a teaspoon in 8 ounces of water) for a week and then gradually increase this amount to 3/4 teaspoon up to no more than 1 tablespoon per day. I usually advise my patients to split this final dose in two: 1/2 tablespoon in the morning and the other half in the evening. To prevent constipation, make sure to drink another glass of water within 15 to 30 minutes after taking the diatomaceous earth.

2. To fight candida overgrowth and get rid of parasites.

For optimal results, mix bentonite clay with diatomaceous earth – start with 1/2 teaspoon of each mixed in 8 ounces of water. Drink an extra cup of water after taking the mixture in order to prevent constipation. After a week, increase the dosage to 3/4 teaspoon of bentonite clay and 3/4 teaspoon of diatomaceous earth. Work your way up to 1 teaspoon per day – I usually advise my patients to split this dosage in two that is 1/2 teaspoon of bentonite clay and 1/2 teaspoon of diatomaceous earth in the morning and at night. This mixture is best taken on an empty stomach at least 1 hour before or 2 hours after meals.

Important notes when taking diatomaceous earth internally:

• Do not take bentonite clay or diatomaceous earth for more than 30 consecutive days. You could either take the mixture every six months or you could take it 10 days on and 10 days off for 90 days.
• Make sure to use a glass rod or plastic spoon to stir the powders (not a metal one).
• You would also need to change your diet and take antifungals in order to effectively get rid of the yeast overgrowth.
• As the parasites and yeast die, they will rebel and produce toxins which may lead to die-off symptoms such as mild headaches, flu-like symptoms and unexplained fatigue. But don’t worry, these symptoms will disappear within days or weeks.

3. As a deodorant.

Many of my patients and myself have extremely sensitive skin so commercial deodorants are not an option. Instead, I often advise them to make their own deodorants by mixing 3/4 cup of arrowroot powder with 1/4 cup of diatomaceous earth, 10 tablespoons of almond, avocado or coconut oil and one drop of essential oil. Start by mixing the powders first then slowly add in the oil, stirring gently but constantly until you’re happy with the consistency. Finally add in the essential oil you like – don’t go crazy with essential oils though and never apply them directly to your skin because they can cause serious irritations. Transfer your ‘deodorant’ to a small, airtight glass jar and apply small amounts to your underarms using your fingertips.

4. As a facial exfolient and mask.

When you’re a real food dietitian, you tend to read a lot of food labels and eventually you start reading all labels. When I started reading the labels on the cosmetics I use, I was quite horrified so I started making my own. That’s when I found out that diatomaceous earth can act as a gentle facial scrub and mask by mixing about 1 tablespoon of powder with some water, aloe vera juice or a little bit of honey. You can also mix the powder with extra virgin olive oil if you have dry skin. Using small, circular motions, lightly massage your face with your fingertips for 1 minute. Then let it dry for 2 to 3 minutes before washing it off gently with warm water using small, circular motion.
Note: Do not use on broken or chapped skin or near the eyes.

5. As a bug, insect or flea killer.

Got a hunch that fleas, bugs or insects now call your living room carpet ‘home sweet home’? Then brush and vacuum it to ‘annoy’ these unwelcome residents and get them to move – this will increase contact with diatomaceous earth. Once you are done vacuuming, sprinkle some diatomaceous earth on the carpet and let it sit for 6 to 12 hours before vacuuming again. Repeat this process once a week for about 4 consecutive weeks.

6. For garden pest control.

Got an overpopulation of fleas, slugs, beetles or other unwanted pests in your garden? Forget toxic pesticides and use diatomaceous earth instead – the powder will cut into the insects’ bodies, causing them to die of dehydration. Yes, this sounds cruel but it is an effective way to control fleas on dogs and to reduce parasites in pets. Here’s how to use it – remember to repeat the process every 2 to 3 days to break the life cycle of fleas.

7. As a deodorizer.

Smelly garbage cans and fridge are never pleasant – an easy way to help neutralize odors is to use diatomaceous earth. Simply sprinkle some powder on the bottom of the garbage can or keep some diatomaceous earth in a small perforated container in your fridge or freezer. For optimal results, replace the powder in the container with a fresh sample every 2 weeks.

8. To purify water.

Due to its chemical composition, diatomaceous earth is a great filtration aid that is able to filter tiny particles which filter papers cannot trop. As such, it is often used to purify fish tanks.

How to store diatomaceous earth.

Keep the powder in its original container in a dry place and out of the reach of children and pets. To prolong the storage life of diatomaceous earth, keep it away from moisture and make sure that the container is air-tight. Otherwise, wrap it in a plastic bag.
Remember, although diatomaceous earth has been recognized as safe by the Food and Drug Administration, it is not intended to treat, prevent or cure any disease.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

Read More

The Top 8 Fruitful Health Benefits Of Limes

Limes are often overlooked in a world full of lemons, but the little green fruits have just as much merit as their larger yellow cousins, and offer something a little different within the citrus family. Recipes that call for lemons can almost always be substituted for limes, and vice versa, although substituting will make the food taste a little different. Besides the fact that limes are bursting with delicious, zesty flavor, they are also packed full of health-boosting nutrients that look after our bodies from the inside out…

All About Limes

These little green round citrus fruits are a little stronger but slightly less sour than lemons, and are often used to enhance flavors or add a zesty touch to a meal. They grow on thorny, scrubby evergreen trees called ‘lime trees’, which can grow to around 17-feet high. Limes are commonly used as an ingredient in Thai, Vietnamese and Mexican cuisine and grow all-year-round in tropical climates. They are extremely nutritious and versatile, used in food, cosmetics and cleaning products. They are generally around 3 to 6cm in diameter and the juice of just one of these flavorful fruits holds more than 30% of your recommended daily vitamin C intake.

The word ‘lime’ is of Arabic origin, although it is believed the fruit originated in Southeast Asia. Persian and Arab traders are understood to have introduced limes to India and the Middle East, before they were brought to France and Italy by returning 13^th century crusaders. Mexico is now the world’s largest producer and consumer of limes.

Nutritional Information

Despite their size, limes are extremely flavorful and come with plenty of valuable nutrients. The juice of one lime, which is about 67 grams, is made up of 20 calories, 7 grams of carbohydrate, 2 grams of dietary fiber and 32% of your daily recommended vitamin C intake. Vitamin C is fundamental to the body’s connective tissue development, which includes the healing of wounds and blood vessel wall support. Besides vitamin C, there are other important micronutrients in lime juice, in lesser amounts, including magnesium, phosphorus, calcium, potassium, and vitamins A and B.

Limes are rich in flavonoids, which are pigments that give plants their color. These flavonoids, which are strong and potent in citrus fruits, act as powerful antioxidants, helping to protect the body from free radicals that can damage healthy cells. The citric acid in sour limes, which gives them their tart taste, also has its nutritional benefits.
In a study published in the Journal of Nutritional Science and Vitaminology, which looked at the antibacterial activity of lime juice against harmful bacteria, scientists found it was effective in decreasing the spread of bad bacteria. Researchers concluded that fresh lime juice may be effective in preventing certain bacterial infections.

Health Benefits Of Limes

Eating all kinds of fruits and vegetables has been associated with increased overall health and a reduced risk of a number of lifestyle-related health conditions. Lime juice, and vitamin C, which is abundantly available in lime juice, are believed to minimize the risk of a number of health problems and ailments, including obesity, diabetes and heart disease, as well as improve the immune system and promote healthy hair and skin.

1. Limes May Decrease The Risk Of Obesity

Like warm lemon water, a glass of warm water with the juice of one lime works as a refreshing antioxidant-rich drink that may aid weight loss. This is because the citric acid in lime juice might be able to help the body burn fat. Lime juice in general is a healthy, weight-conscious option when compared to more common fruit juice choices, such as orange juice, because it provides vitamins with very few calories and sugar. By switching from sweeter, more calorie-dense juices and drink options to lime juice, you can almost trick the body into being satisfied with a flavorful, sweet drink without those extra calories!

2. Limes May Lower The Risk Of Diabetes

Citrus fruits, including limes, are considered ‘super foods’ when it comes to managing diabetes. This is because the high levels of soluble fiber in limes help regulate the body’s sugar absorption into the blood, reducing the risk of a blood sugar spike. This soluble fiber is found in the peel, juice and pulp of limes, meaning the more of the fruit you can consume, the better. Soluble fiber might also help lower blood pressure and reduce ‘bad’ LDL cholesterol, which can clog arteries. The low glycemic index of limes also means the fruit will not cause glucose levels to spike unexpectedly.

3. Limes Promote Heart Health

The soluble fiber found in limes, which can help diabetics maintain their blood sugar levels, is also known to eliminate the presence of LDL cholesterol, known as ‘bad cholesterol’, and lower blood pressure. It is also known to cut down on blood vessel inflammation, which can help prevent heart disease, heart attacks and strokes. Limes are rich in vitamin C, which is linked to a reduced risk of cardiovascular disease, while low levels of vitamin C in the blood is linked to an increased risk of stroke.
According to a UK study from the University of East Anglia in Norwich, consuming higher amounts of citrus fruits may lower women’s risk of suffering an ischemic stroke. This was one of the first studies to examine the results of consuming flavonoid subclasses, which are found in fruits, vegetables, dark chocolate and red wine, and how they might affect the risk of stroke. In this case, researchers concluded that flavonoids may provide some protection against ischemic stroke by improving blood vessel function and offering an anti-inflammatory effect.

4. Limes Can Help Prevent Asthma

The vitamin C in limes can help prevent asthma and allergies. A number of studies have found vitamin C consumption to have positive effects on pulmonary function tests, decreased respiratory infection, improved white blood cell function and motility, and bronchoprovocation challenges with methacholine, histamine or allergens.
There are a number of natural remedies for reducing asthma and allergy outbreaks and wheezing. One recommendation is to consume a tablespoon of freshly squeezed lime or lemon juice every morning to prevent symptoms from cropping up.

5. Limes Increase Iron Absorption

One of the most common nutrient deficiencies in the developed world is iron, which is a leading cause of anemia. Foods that are high in vitamin C, like lime, can be paired with iron-rich foods to maximize the body’s ability to absorb dietary iron. This can be achieved by drinking lime juice with an iron-rich meal, or by adding lime as an ingredient to a meal with iron-rich food in it. Foods high in iron include red meat, poultry, seafood, beans, and dark green leafy vegetables, like spinach.

6. Limes Enhance The Immune System

Vitamin C is well-known as a powerful immune system booster that can help combat cold and flu germs. Because the immune system is strongly influenced by nutrient intake, a vitamin C deficiency can result in reduced resistance to certain pathogens, while a greater supply can enhance a number of immune system parameters. That’s why fruits and vegetables high in vitamin C are an extremely important part of your diet all-year-round – to help keep your health and immune system in tiptop shape. A glass of warm lime or lemon water every morning is a great way to consistently get a vitamin C boost into your diet.

7. Limes Boost Skin Health

Vitamin C has powerful antioxidant properties, which play an important role in the production of collagen, strengthening the capillaries underneath the skin, and increasing circulation, which can help prevent lines, cellulite and varicose veins. Ascorbic acid has beneficial effects on skin cells, when taken in both dietary and topical form. The juice of one lime, for example, provides 32% of your daily recommended intake of vitamin C, which helps build and maintain collagen. Some studies have shown that vitamin C may even prevent and treat ultraviolet-induced photo-damage.

Lime juice and the natural oils from the peel are very beneficial to the skin, whether consumed or applied externally. The antioxidants in lime rejuvenate tired skin and protect it from infections. It can be used as an exfoliator because its acids remove dead skin cells and can help reduce rashes. There are a number of natural skin scrub, bath soak and moisturizer recipes available that use lime as a nourishing, skin-tightening ingredient for a radiant complexion. This DIY mask combines lime and oatmeal to diminish the appearance of skin pigmentation…

8. Limes Promote Healthy Hair

The healing properties in lime juice can be extended to hair health, especially when combined with other natural ingredients. The acid in lime juice can be used to help treat and rid the hair of dandruff. Simply add some lime juice to water and use the solution as a final rinse after washing your hair. You will find the lime will also condition your hair, giving it a healthy, natural shine, while removing excess oils from the scalp. There are a few ways you can add lime into your haircare routine for strong, shiny locks.

Recipes

Limes can be used in both sweet and savory meals to enhance and adjust the flavor, or add a nice zingy bite. Popular uses include cooking white fish with sliced limes on top or squeezing it on cooked fish and Thai curries. It can be used in herbal tea, as a base in salad dressings and marinades or as a zesty ingredient in desserts. Try these healthy sweet and savory lime recipes to get your dose of vitamin C…

Lime Cilantro Swordfish Kebabs – This is a fantastic barbecue option that is a bit more creative than traditional shrimp or chicken skewers (or steak and hamburgers for that matter!). Swordfish is similar to tuna steak in that it is rather meaty compared to other fish. However, unlike tuna, which actually looks quite like steak, swordfish has a lovely white fish color, and grills beautifully, without sticking. The marinade used in this recipe is quick to whip up and very versatile – the vegetables can be swapped and changed depending on what is seasonal. And there’s nothing better than a tangy, limey fish option at a barbecue to win over your guests!
Grilled Pineapple Lime And Chilli Salad – This quinoa salad is bursting with sweet, spicy and tangy flavors – perfect for a light summer meal. The lime, chilli and olive oil-based dressing complements the sweet pineapple perfectly, and the quinoa gives it the substance it needs to be a satisfying lunch or dinner.

Guacamole – The thing about guacamole is that we often buy it premade and dip salty corn chips in it while sipping on margaritas. So perhaps you don’t think of it as a healthy option. But, on the contrary, guacamole is made from some of the healthiest ingredients on the planet – avocado, lime and garlic, and you don’t need nachos to accompany it. It makes the perfect side to poached chicken and salad, or spread on grainy toast for breakfast or lunch. This guacamole recipe features cilantro, onion and tomato alongside lime, garlic and avocado, for a flavorful, healthy and filling dip.
Lime Cilantro Spinach Smoothie – Anyone who loves cilantro, ginger and lime will love this energizing smoothie that will have you feeling revived, healthy and ready to take on the world! It is a great drink to aid digestion and boost the immune system, and with the avocado and banana, it will keep you nice and full.

Raspberry Lime Chia Oatmeal – This delicious breakfast definitely takes the bland out of oatmeal. Bursting with a beautiful bright, pink color as well as sweet and zesty flavors, it’s the perfect cheerful way to start your day. Oatmeal is a great breakfast option because it doesn’t cause a sugar spike and will keep your full for hours.
Raw Key Lime Tart – We couldn’t have a lime blog without a key lime tart recipe. Unlike the original key lime pie dessert, which is full of traditional unhealthy ingredients like sugar, butter and condensed milk, this recipe is packed full of healthy, wholesome ingredients for a filling, nutritious sweet treat. This dessert takes just 15 minutes to put together, with a nut, coconut and date crust and a creamy lime filling made from cashews, coconut oil, maple syrup, and, of course, limes.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

Read More

Top 50 Delicious, Healthy Banana Recipes For Breakfast & Dessert!

When you hear the word ‘banana’, does your mouth water, thinking about the creamy, sweet fruit that is extremely popular the world over, or does the thought of the texture make you feel a little queasy? You either love bananas or you hate them, but one thing is for sure, and that is, bananas are incredibly nutritious and extremely versatile when used as a baking or raw food ingredient. If you are one of the millions of people who do like the taste of bananas, then these 50 healthy banana recipes will keep you going for quite a while!

Nutritional Information

Bananas have a number of powerful health benefits. They are rich in fiber, antioxidants and several essential nutrients. A medium-sized banana (118g) contains 9% of your recommended daily intake of potassium, 33% vitamin B6, 17% vitamin C, 8% magnesium, 10% copper and 14% manganese. One banana has around 105 calories and is made up of mainly water and carbohydrates.

A Brief History Of Bananas

When you think of bananas, do you think of tropical holidays and cocktails by the beach? Bananas are believed to have originated in Malaysia, about 4,000 years ago, before spreading into the Philippines and India. Arabian traders introduced them into Africa, where Portugese explorers were first introduced to them, later taking them to America. Bananas were not sold in the US until the 19^th century, because the fragile fruits were not able to travel far. However, the development of refrigeration and improved transport in the 20^th century saw the sale of bananas skyrocket, becoming far more widely available. Most tropical and subtropical regions around the world grow bananas today, with major producers in South and Central America.

Healthy Banana Recipes

Bananas are so versatile when used as an ingredient, and, similar to sweet potato, apples and avocados, they can be used to substitute a multitude of carb-loaded and sugary traditional baking ingredients like flour, sugar, cream and butter!

Breakfast

1. Fluffy Kefir Banana Pancakes – Using kefir as a substitute for buttermilk, these delicious vanilla-flavored pancakes are filling and satisfying. The probiotics in the kefir gives the immune system a well-deserved health kick and the banana and maple syrup give them a sweet, caramelized taste.
2. Two Ingredient Pancakes – Okay, hold the press! We have pancakes made from just two ingredients. It takes literally seconds to mix the batter and just a few more minutes to cook them! And these two-ingredient pancakes surprisingly taste absolutely delicious! You’re welcome.
3. Gluten Free Cardamom Banana Pancakes – Vegan, gluten-free, flavorful and healthy. What more could you want in a pancake? If you’re a fan of sweet, decadent breakfasts or desserts, then this perfect match of caramelized banana and exotic cardamom was made for you! Free from processed sugar, and rich with vitamins, fiber and nutrients that won’t cause a sugar crash, they are perfectly healthy and are quick and simple to make. Plus, they give you the perfect reason to leap out of bed in the morning when your alarm sounds!

4. Blender Banana Rice Gluten-Free Waffles – Talk about creativity with leftover food! This is the perfect breakfast option when you have leftover rice from the night before. These healthy waffles are super quick and easy to whip up, using bananas, rice, eggs (or a vegan alternative), coconut sugar, coconut oil, almond milk and a couple other base ingredients for a great weekend breakfast or brunch.
5. Breakfast Cookies – You can’t really beat cookies for breakfast – for ease, speed, cleanliness, and, let’s face it, deliciousness! These hearty cookies are packed with healthy, filling ingredients including oats, nut butter, seeds and fruit. They are the perfect grab-and-go option for busy mornings, and they taste incredible warmed up on a cold day.
6. Banana Coconut Chia Pudding Parfaits – If you’re more of a night owl than a morning bird then this scrumptious make-ahead breakfast is perfect for those mornings that you know aren’t going to be pretty! All you have to do is blend all the super healthy, nutritious ingredients and let them sit in the fridge overnight to thicken. Add bananas, oats, walnuts and coconut, and your own favorite medley of garnishes, and you’re good to go – brain fueled and energy boosted!

7. Tofu Waffles With Baked Banana Sauce – This clever recipe is completely vegan and uses tofu as an alternative to buttermilk because of its ability to create the perfect waffle – fluffy inside and crispy outside. As a result, this breakfast is packed full of protein!
8. Banana Zucchini Overnight Oats – Another perfect roll-out-of-bed and grab-and-go breakfast that will fuel and nourish you for the day. Simply mix the 5 ingredients together, and, voila! You have your breakfast sitting in the fridge waiting for you in the morning!
9. Baked Oats – Oats, blueberries, walnuts, banana, raisins, plant-based milk, maple syrup and cinnamon – the perfect breakfast concoction, and a quick, easy one to whip up at that! And unlike bircher muesli, it is served warm – perfect for winter or cold, frosty mornings!

10. Dark Chocolate Almond Banana Bakes Oatmeal – Another delicious, satisfying and warming oatmeal breakfast for cold or early mornings when only a comforting breakfast will do. And what’s more – making it is an absolute breeze. It’s just a matter of combining the dry ingredients, adding the wet ingredients, and baking!

Muffins

11. Blender Banana Oatmeal Muffins – There isn’t one unhealthy ingredient in these gluten-free blender muffins. The main ingredients are bananas, oatmeal, and Greek yogurt, and, since they’re loaded with fiber and protein, they are extremely satisfying and filling!
12. Banana, Yogurt & Cinnamon Muffins – Banana and yogurt – a match made in heaven. Add the cinnamon, chia seeds and almonds, and you have a flavorful, nutritious low-carb dessert or breakfast that is full of fiber with no refined sugar, and they are super handy to grab as you race out the door!
13. Banana Cauliflower Muffins – Sound appealing? Maybe not, but you actually won’t be able to detect the cauliflower in these yummy, moist muffins, and it’s a great way to get one of your veggie servings into your day! Topped off with a delicious peanut butter icing, and these muffins are a winning dessert or snack for the kids.

14. Banana Nut Muffins – Taking all of 10 minutes to prepare, these tasty muffins are packed full of vitamins, minerals, fiber and protein. Unlike shop-bought muffins, there is less sugar, meaning they have a nice balanced sweetness, instead of being overly sweet, and they can work well as a morning tea snack if you’re feeling hungry before lunch.
15. Vegan Chocolate Banana Muffins – Healthy enough for breakfast but good enough for dessert – you can’t really argue with that! These muffins are rich, fudgy and ultra-chocolatey, but they are vegan, using coconut oil instead of butter, and unsweetened almond milk instead of dairy milk.
16. Blueberry, Coconut & Banana Wholemeal Muffins – Coming in at just 175 calories per muffin, these make an idea breakfast-on-the-go or morning tea snack. They are quick and easy to make, and, let’s be honest; you can’t really beat a blueberry muffin!

17. Salted Caramel Banana Bread Muffins – If these muffins have a stand out feature, it’s their texture – the soft moist muffin paired with the crunchy granola topping is to die for! Delicious and decadent, but healthy enough not to feel too guilty, they’re sure to be a winner with the whole family!
18. Banana & Rhubarb Mini Muffins – If you’re a fan of rhubarb, then this is the recipe for you! And the cute little light muffins are the perfect picnic treat when rhubarb is in season in spring. The tangy, fruity flavor and beautiful color of the rhubarb works perfectly with the creamy banana and moist muffin base.

Banana Bread

19. Coconut Banana Bread – We had to include banana bread in this blog, because, let’s face it – it’s a classic for a reason. It’s delicious, easy to make and super healthy. This is a great option, because it calls for wholemeal spelt flour instead of traditional white flour, and includes coconut (yum!), vanilla and cinnamon – the perfect combination of delicious ingredients – and with no refined sugar!

20. Banana Bread Snickerdoodles – If you always make the same old banana bread when you find overripe bananas in the fruit bowl and want to try something a bit different, this creative take on a couple of classics is the perfect option! They are gluten free, soft, gooey and deliciously sweet, as well as being super quick and easy to whip up! 

21. Flourless Banana Bread – This gluten-free banana bread smells and tastes so delicious, it’s hard to believe how healthy it is. And, with just 5 ingredients, it’s so quick and simple to create as well! Just oatmeal, bananas, eggs, maple syrup and baking soda blended together and baked for less than half-an-hour. Enjoy!

22. Applesauce Banana Loaf – This dairy-free banana bread uses apples as a substitute for butter and milk, and, instead of using all flour, it is half substituted with ground almonds, reducing the carb factor. It is a yummy, moist take on banana bread, and the apples actually work extremely well with the bananas!
23. Chocolate Banana Babka – This recipe looks extremely indulgent, but it is actually quite healthy, vegan and free from refined sugars. It is a very soft bread that resembles babka extremely well, despite being plant-based. There’s no oil and it is low in fat, with bananas and a little maple syrup providing the sweetness.

24. Zucchini Banana Bread – The secret to hidden nutrients, fiber and perfect moisture in this recipe is zucchini – who’d have thought? A great way to eat one of your fruits and one of your vegetables for the day, while getting something quite wholesome and filling into you! 

Smoothies

25. Strawberry Banana Beet Smoothie – Let’s be honest – you can’t beat the scrumptious taste of strawberries and bananas together! This is another way versatile bananas come in very handy – substituting cream and ice-cream to make a milkshake or smoothie thick and creamy. And with the beetroot, you get an added boost of nutrients as well as a show-stopping mouth-watering rich pink color that is sure to tempt any palette! 

26. Bloat-Busting Banana Smoothie – This recipe was created by Dr. Oz to help blast belly bloat and improve digestive health. Plus, it’s extremely delicious! Along with bananas, the recipe calls for protein-packed Greek yogurt, sweet dates, and some almond milk.
27. Tropical Smoothie – If you like pina coladas… then you’ll love this healthy tropical-inspired smoothie. With coconut milk, banana, pineapple and mango, it is a healthy, refreshing and filling beverage for a warm day.
28. Creamy Blueberry Smoothie – This energy-boosting vegan smoothie has just 5 ingredients, and each one of them is bursting with nutritious fiber, antioxidants and vitamins – almond milk, blueberries, avocado, chia seeds, and, of course, banana! Together, they create one big power smoothie that is creamy and satisfying, with plenty of fiber to keep you going for the day.

29. Strawberry, Banana and Spirulina Smoothie – Looking for a hardcore health boost, but want it to taste good, too? We hear you, which is why we’ve found this strawberry and banana smoothie that is boosted with healthy ingredients, including spirulina, spinach and chia seeds.

30. Kale, Coffee & Almond Butter Recovery Smoothie – This might be the ultimate post-workout smoothie when your body is craving nutrients, healthy fats, caffeine and, well, deliciousness! Maca powder, hemp seeds, chia seeds, cinnamon, kale, dates, almond butter and bananas make for a fiber-rich, antioxidant-dense recovery meal-in-a-cup that you can whip up and enjoy!
31. Green Smoothie – Is this the best green smoothie ever invented? Maybe… Packed with essential nutrients and micronutrients, it is great for the liver and digestive system. Best of all, you can choose your greens, with suggestions including spinach, Swiss chard and beet greens. Simply added to frozen bananas, avocado, peanut butter powder, vanilla and water, it makes for the perfect nutrient-boosting beverage!                                          
32. Creamy Turmeric Smoothie – Nutritious and energy boosting, this vibrant colored smoothie will give you an energy kick for the day. It is absolutely bursting with energizing flavors, including pineapple, ginger, lime and turmeric, along with the creamier flavors of banana, almond milk and coconut, creating the perfect cocktail of tastes!

33. Dreamy Banana Tahini Smoothies – Using creamy bananas, rich tahini and filling oats, you can trick your body into thinking you’re indulging in a decadent dessert, when, really, you’re nourishing your body with healthy, nutritious ingredients! And this tasty smoothie takes just 5 minutes to prepare.
34. Mint Chocolate Smoothie Bowl – Rich, sweet, creamy and yet refreshing, this healthy bowl is full of goodness and natural ingredients, including bananas, avocado, almond milk, mint leaves, chia seeds, granola and berries. It makes a great throw-together breakfast, or afternoon snack!
35. Dairy-Free Strawberry Milkshake – Easy to prepare and healthy, this dairy-free milkshake is deliciously creamy, without having to add milk or ice-cream! Frozen strawberries and bananas give the milkshake its thick, creamy texture, and the natural sugars in the fruit means you don’t have to add any refined sugar. Just blend and enjoy!

Ice-Creams

36. Strawberry, Mango And Banana Swirl Ice Cream – One of the many uses of bananas is in no-churn ice-cream, and in this case, healthy vegan ice-cream. The base of this delicious, summery ice-cream is purely bananas – no refined sugar, heavy cream or eggs. And all you need is a few fruits and a food processor! Blended bananas create a similar texture to traditional ice-cream, and, in this case flavoured with strawberries and mangoes, and sweetened with honey.

37. Frozen Chocolate Covered Banana Pops – During the hot summer months, it just feels natural to indulge in a bowl of ice-cream or reach for an ice pop. Instead of stocking up the freezer with processed ice-creams, full of refined sugar, try your hand at these homemade frozen banana pops. They’re covered in dark chocolate and have an ideal ice-cream-like texture. If you aren’t in the mood for dark chocolate, you can dip the banana in yogurt and then homemade granola instead. Yummy!
38. Banana Mango Sorbet – No ice-cream machine needed and just two ingredients – this recipe couldn’t be simpler. And on top of that, it’s super healthy and scrumptious! By blending bananas and mangos together and then freezing them, you can create an ice-cream-like texture, thanks to the effect freezing has on the bananas.

39. Mint Chocolate Chunk Nice-Cream – Using banana again to create that beautiful ice-cream texture and creaminess, along with non-dairy milk, mint, greens (for a health kick) and chocolate chunks, this is a delicious, refreshing summer treat, but a guilt-free one!
40. Banana Peanut Butter Ice Cream – I know we’re focusing heavily on ice-cream, but come on, it’s hard not to! Bananas create the perfect alternative frozen treat, and if you’re looking for something guilt-free, then look no further. With only two ingredients (frozen bananas and peanut butter), this homemade ice cream is dairy-free, gluten-free, and refined sugar-free!

Snacks & Desserts

41. Guilt-Free Raspberry Chocolate Brownies – These soft, moist brownies are rich and sweet, but with avocadoes and bananas as the base, they are as guilt-free as you could get in an indulgent dessert! The raspberries create a sweet, tangy ‘pop’ to the creamy, chocolatey ingredients for the ultimate comfort food on a cold winter’s day (or, let’s face it – a warm summer’s day!).

42. No Bake Chocolate Banana Energy Balls – If you’re looking for a treat that will satisfy your sweet tooth but won’t make you feel guilty, then these tasty energy balls are just the ticket! Loaded with chocolate chips, banana, coconut, oats, flaxseed, chia seeds and cinnamon, they are the perfect pre or post-workout snack, and they are also great for a hard day at work if your job is laborious.

43. Chocolate Banana Brownies – So quick, so easy and just four ingredients – bananas, nut butter, cocoa powder and coconut flour! Sweetened by the bananas, these easy-to-make brownies are perfect for people who don’t like their desserts too sickly sweet.
44. Banana Peanut Butter – Okay, we may have stumbled upon the most delicious thing ever invented: banana peanut butter. That’s peanut butter flavored with banana. It’s so simple and genius, you have to ask yourself why you haven’t thought of it before! Simply blend bananas and peanuts or peanut butter together to make a mouthwatering spread that is perfect for muffins, pancakes, smoothies and oatmeal.

45. Coconut Cream Date Caramel Banoffee – Love banoffee pie but can’t justify the serious cream and sugar overload? This healthier alternative will be your best friend when you feel like indulging! Using dates instead of caramel, sugar-free biscuits, coconut oil and nuts instead of the buttery, sugary crust, and coconut cream instead of regular cream, this will not have you questioning your choices for the rest of the day, with a bloated belly!
46. Chewy Banana Chocolate Chip Cookies – These may look and sound indulgent, but they are vegan and gluten-free, with no refined sugar and plenty of healthy, wholesome ingredients, including oats, chia seeds and, of course, bananas!

47. Cherry Garcia Paleo Banana Bread Bars – These paleo, vegan bars are packed with wholesome, natural energy-boosting ingredients, for the ideal healthy snack. If you’re trying to curb your hunger or sweet cravings, then this is the ticket!
48. Hazelnut, Banana & Chocolate Chip Granola Bars – These sweet, nutty, chewy bars are so handy for work, picnics and school lunches. Hazelnut, chocolate and bananas were all made for each other, and this easily prepared slice that can be cut up into individual bars is a super handy breakfast, morning tea or afternoon snack!

49. Healthy Banana & Chocolate Pudding – Using just a few natural ingredients, this gluten-free, dairy-free dessert can be enjoyed completely guilt-free! But the healthy ingredients don’t make it any less moist, decadent and mouthwatering, so it will work for dinner parties and date nights!
50. Coconut, Strawberry & Banana Cream Pie – This lavish vegan dessert is sweetened with dates, meaning there’s no refined sugar, filled with bananas and strawberries for a vitamin and potassium boost, and spiced with cinnamon and cardamom. It’s a dessert to impress guests at any dinner party or afternoon tea!

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

Read More